Warm Up: 7
100m or :30 bike
Medball Hug carry down and back
10 plate ground to overhead
10 step up or :30 jump rope

EMOM 5 (do all 5 EMOM at each station before moving on)
1) 10/8 Cal bike

2) Prowler down and back

3) 15 Ring Row/ Db Push Press  

4) Row 1000m (5 minutes to get 100m)

5) :40 Farmers carry/ Plank

Speed round rotate through 1 minutes max reps each station with :20 transition